Kettlebells offer a variety of effective exercises to target and strengthen arm muscles. Some of the best arm exercises with a kettlebell include the Kettlebell Curl, Kettlebell Overhead Triceps Extension, Kettlebell Skullcrusher, Kettlebell Push-Up, Kettlebell Clean & Press, and Kettlebell Row. These arm exercises with a kettlebell engage different muscle groups in the arms, such as the biceps and triceps, and can be modified for various fitness levels.
1. Bicep Exercises
1.1 Kettlebell Bent-Over Row
- How to Do:
→ Stance: Feet shoulder-width, knees slightly bent.
→ Hinge: Push hips BACK, chest parallel to floor. Keep back FLAT – no rounding.
→ Grip: Grab KB handle, arm hanging straight down. Squeeze lats.
→ Pull: Drive elbow UP toward ceiling. Pull KB to lower ribs.
→ Squeeze: Crush your shoulder blade at the top. Hold 1 second.
→ Lower: Control the descent – 3 seconds down. That’s 1 rep.
1.2 Kettlebell Curl
- How to Do:
→ Stance: Stand tall. Core TIGHT. KB in one hand, palm facing forward.
→ Curl: Lock elbows to ribs. Curl KB ONLY using biceps. No swinging!
→ Peak: Rotate palm toward shoulder at the top. Squeeze bicep HARD.
→ Lower: Fight gravity – 4 seconds down. No dropping.
1.3 Kettlebell Hammer Curl
- How to Do:
→ Grip: Palms FACING each other (neutral grip). KBs at sides.
→ Curl: Keep elbows pinned. Curl KBs to shoulders.
→ Crush: Imagine crushing walnuts in your armpits at the top.
→ Lower: 3-second negative. Feel that brachialis burn.
1.4 Biceps Curl + Overhead Press
- How to Do:
→ Curl First: Perform a strict hammer curl (see above).
→ Rotate: At the top, rotate palms forward.
→ Press: Drive KB overhead – FULL lockout. Triceps ENGAGED.
→ Return: Reverse the motion – slow & controlled.
1.5 Kettlebell Goblet Squat
- How to Do:
→ Hold: Grab KB horns (vertical grip), pressed against chest.
→ Stance: Feet wider than shoulders, toes out.
→ Squat: Drive hips BACK & DOWN. Keep elbows INSIDE knees.
→ Depth: Get thighs parallel. Chest UP.
→ Stand: Drive through heels. Squeeze glutes at top. Biceps on fire yet?
2. Triceps Exercises
2.1 Kettlebell Overhead Triceps Extension
- How to Do:
→ Setup: Stand tall. Press KB overhead with ONE hand.
→ Lock: Upper arm GLUED to ear. Elbow points skyward.
→ Lower: Bend ONLY at elbow. Lower KB behind head. Feel the STRETCH.
→ Extend: Fire triceps to press KB up. Lock out HARD.
2.2 Kettlebell Skullcrusher
- How to Do:
→ Position: Lie on floor. Hold KB by horns over chest.
→ Lower: Bend elbows SLOWLY. Lower KB toward forehead.
→ Rule: Elbows IN. No flaring!
→ Press: Extend arms explosively. Squeeze tris at top.
2.3 Single-Arm Kettlebell Overhead Press
- How to Do:
→ Clean: Swing KB to “rack” position (resting on forearm).
→ Brace: Core TIGHT. Glutes clenched.
→ Press: Drive KB straight up. Rotate palm forward at top.
→ Lockout: ARM FULLY extended. Triceps CRUSHED.
2.4 Kettlebell Push Press
- How to Do:
→ Dip: Slight bend in knees (quarter squat).
→ Drive: Explode UP through legs.
→ Press: Use momentum to punch KB overhead.
→ Finish: TRICEPS lock out the weight. Power meets precision.
2.5 Kettlebell Close-Grip Press
- How to Do:
→ Setup: Lie on bench/floor. Grip KB HORNS (sides of handle).
→ Position: KB touching sternum. Elbows TUCKED.
→ Press: Drive KB up. Keep elbows GLUED to ribs.
→ Lockout: Extend arms. Feel triceps take over.
2.6 Kettlebell Push-Up
- How to Do:
→ Grip: Place hands on KB handles (bells on floor).
→ Position: Plank position – body STRAIGHT.
→ Lower: Chest to floor. Elbows BACK, not out.
→ Push: EXPLODE up. Triceps lockout HARD.
2.7 Kettlebell Halos
- How to Do:
→ Hold: Grab KB UPSIDE DOWN by horns (bottom up).
→ Stance: Feet shoulder-width. Core BRACED.
→ Circle: Rotate KB around head (like a crown). Keep it CLOSE.
→ Control: SLOW tempo. Triceps on fire after 5 reps?
Start integrating these arm exercises with a kettlebell. Feel the cold steel in your palms, the deep burn in your biceps and triceps, the satisfying fatigue in your grip. That feeling? That’s growth happening. Be consistent, focus on form over ego-lifting, and watch those sleeves get tighter. You’ve got the tools. Now go forge those arms. Your future self (and your t-shirts) will thank you. The real secret weapon? That relentless grip strength the kettlebell builds – it’s the unshakeable foundation every powerful arm is built on.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.